Chapter 3. Carbohydrates
IN THE KITCHEN: WHOLE-GRAIN AND HIGH-FIBER COOKING
In the Kitchen Recipes
Traditional Rice Pilaf/ Cracked Wheat Pilaf (Group A)
Yield: twelve 4 oz. servings
Ingredients
1
2 ounces butter
3 ounces onions, fine dice
2 cups long-grain white rice
3½ cups chicken stock or water, boiling
Salt to taste
1
Directions
1.Heat the butter in a heavy saucepan. Add the onion and sauté until it begins to soften. Do not brown.
2.Add the rice, without washing. Stir over heat until the rice is completely coated with butter.
3.Pour in the boiling stock or water. Return the liquid to a boil with the rice. Taste and adjust seasonings. Cover tightly.
4.Place in a 350 degree oven and bake 18 to 20 minutes or until the liquid is absorbed and the rice is dry and fluffy. Taste the rice to make sure it is done.
5.Fluff with a fork and serve.
For Cracked Wheat Pilaf, using 2 cups cracked wheat instead of long-grain rice.
Smoked Chicken Noodle Soup/Smoked Chicken Soup with Lentils (Group B)
Yield: twelve 1-cup servings
Ingredients
1
2½ quarts chicken stock
5 ounces diced carrots
2 ounces diced celery
Salt and white pepper, to taste
2½ cups cooked egg noodles
5 ouncescooked smoked chicken, small dice
1
Directions
1.Simmer the stock and add the carrots and celery.
2.When the vegetables are tender, season the stock to taste with salt and white pepper.
3.Add the chicken and noodles to the stock. Heat well and serve.
For Smoked Chicken Soup with Lentils, use 2½ cups cooked brown lentils in place of the noodles. To cook the lentils, rinse and drain 1 cup of lentils, then place in 2½ cups of chicken stock in a saucepan and bring to a boil. Reduce heat and simmer for 20 minutes or until tender but firm. Drain.
Hearty Beef Chili/Hearty Beef Chili with Beans (Group C)
Yield: 6 servings
Ingredients
1
1 onion, small dice
1 green bell pepper, small dice
1 red bell pepper, small dice
1 banana pepper, chopped
2 teaspoons garlic, chopped
2 tablespoons vegetable oil
1½ pounds lean ground beef
1 cup tomato juice
1 cup tomato paste
2 cups canned diced tomatoes
1/2 cup brown stock
3 tablespoons chili powder
1 teaspoon salt
1 tablespoon black pepper
1 tablespoon Tabasco sauce
1
Directions
1.Sauté the onion, peppers, and garlic in oil in a heavy saucepot until tender but not browned. Remove from the pan.
2.Brown the meat over high heat, breaking it up with a spoon as it browns. Drain off the fat once cooked.
3.Return the cooked vegetables and beef to the pot and add the remaining ingredients.
4.Simmer uncovered until it is at the desired thickness. Season to taste.
For Hearty Beef Chili with Beans, add 1 can (15 oz.) of pinto beans and 1 can (15 oz.) of kidney beans.
Raisin Muffins/Raisin Bran Muffins (Group D)
Yield: 12 muffins
Ingredients
1
2 cups all-purpose flour
3 teaspoons baking powder
2 tablespoons sugar
1/4 teaspoon salt
1 egg
1 cup milk
2 tablespoons melted shortening
1/2 cup raisins
1
Directions
1.Preheat oven to 425ºF.
2.Stir together dry ingredients.
3.Beat egg and combine with milk. Add melted shortening.
4.Add wet to dry ingredients and stir just until moistened. Add raisins and stir in lightly.
5.Put in greased muffin pans and bake for 20 to 25 minutes or until lightly browned.
Raisin Bran Muffins
Yield: 24 muffins
Ingredients
1
3 cups unprocessed bran
1 cup boiling water
2 eggs, slightly beaten
2 cups buttermilk, low-fat yogurt or soured skim milk
½ cup vegetable oil
1 cup raisins, currants, or chopped pitted prunes, dried dates, or apricots
2½ teaspoon baking soda
½ teaspoon salt
1/3 cup sugar
1 cup unsifted enriched all-purpose flour
1½ cups whole-wheat flour
1
Directions
1.Preheat oven to 425ºF.
2.Mix bran and boiling water together in a large bowl, stir to moisten evenly and set aside to cool.
3.In another bowl, mix together the eggs, buttermilk, oil, and raisins, stir into the bran mixture.
4.In third bowl, stir together the baking soda, salt, sugar, all-purpose flour and whole-wheat flour, and stir into bran mixture.
5.Put in greased muffin pans and bake about 20 minutes.
Traditional Pasta with Marinara Sauce/Whole-Wheat Pasta with Marinara Sauce
(Group E)
Yield: 6 servings
Ingredients
1
2 pounds tomatoes
¼ cup olive oil
1 medium onion, chopped
1 teaspoon garlic, chopped
½ teaspoon sugar
1 teaspoon dried basil leaves
1 tablespoon fresh oregano, minced
1 pound durum wheat pasta
Salt, to taste
1
Directions
1.Boil water in a pot deep enough to cover the tomatoes.
2.Cut out the stem of each tomato, then slice a shallow X in the bottom (blossom) end. Carefully place the tomatoes in the gently boiling water using a slotted spoon. Leave the tomato in the water for 15 to 30 seconds. When the skins starts cracking, lift the tomato out and place in a bowl of ice-cold water for 15 to 30 seconds. Then remove the skin.
3.Chop the tomatoes into bite-size pieces.
4.Heat the oil in a heavy saucepot. Sauté the onions and garlic until golden brown and tender.
5.Add the tomatoes to the pot and stir well.
6.Add the sugar, basil, and oregano to the pot. Stir well. Simmer for 20 minutes.
7.While the sauce is simmering, cook the pasta according to package instructions.
8.Taste the sauce and adjust the seasonings. Serve the sauce over the cooked pasta.
For Whole-Wheat Pasta with Marinara Sauce, substitute whole-wheat pasta for the durum wheat pasta.
Blueberry Buttermilk Pancakes and Whole Grain Pancakes with Blueberries
(Group F)
Yield: 6 servings (3 pancakes each)
Ingredients
1
2 cups all-purpose flour
¼ cup sugar
2 teaspoons baking powder
1 teaspoon baking soda
¼ teaspoon ground cinnamon
½ teaspoon salt
2 eggs, beaten
2 cups buttermilk
2 fluid ounces vegetable oil
2 cups fresh blueberries
Vegetable oil cooking spray
1
Directions
1.Combine flour, sugar, baking powder, baking soda, cinnamon, and salt in a mixing bowl. Make a well in the center of the dry mixture.
2.In another bowl, stir together the eggs, buttermilk, and oil.
3.Add egg mixture all at once to the dry mixture. Stir just until moistened; batter should be lumpy. Gently fold in blueberries.
4.Measure 1 to 2 fluid ounce portions of batter onto an oiled, preheated griddle. Griddle the pancakes until the tops are full of bubbles, then turn and brown the other side. Remove and serve.
For Whole Grain Pancakes, use 1 cup of white whole-wheat flour (such as King Arthur’s brand) and 1 cup of all-purpose flour.
In the Kitchen Activity
1.Each group of students will prepare a pair of recipes. The second recipe in each pair includes whole grains and other good sources of fiber. Please answer the following questions.
a.You need 14 grams of fiber for every 1,000 kcalories you can eat. Calculate how much fiber you need based on how many kcalories you need using MyPlate; enter your answer below. For example, if your daily plan is for 1,600 kcalories, you would multiply 1.6 14, as shown here.
Example: 1.600 kcalories 14 = 22 grams of fiber
b.For each recipe, calculate what percent of your fiber requirement is met by eating 1 serving. See the example given. Then write down the name of the high-fiber ingredient(s) in given recipes.
Recipe / Grams of Fiber/Serving / What percent of your fiber requirement will be met by eating 1 serving?Traditional Rice Pilaf / 1 g / Example for someone who needs 25 grams of fiber daily:
1 25 = 0.04
0.04 100 = 4%
Cracked Wheat Pilaf / 4 g
High-Fiber Ingredient(s) in Cracked Wheat Pilaf:
Smoked Chicken
Noodle Soup / 1 g
Smoked Chicken Soup with Lentils / 5 g
High-Fiber Ingredient(s) in Smoked Chicken Soup with Lentils:
Hearty Beef Chili / 2 g
Hearty Beef Chili with
Beans / 6.5 g
High-Fiber Ingredient(s) in Hearty Beef Chili with Beans:
Raisin Muffins / 2 g
Raisin Bran Muffins / 9 g
High-Fiber Ingredient(s) in Raisin Bran Muffins:
Traditional Pasta with
Marinara Sauce / 5 g
Whole-Wheat Pasta
with Marinara
Sauce / 9 g
High-Fiber Ingredient(s) in Whole-Wheat Pasta with Marinara Sauce:
Blueberry Buttermilk Pancakes / 2 g
Whole-Grain Pancakes
with Blueberries / 6 g
High-Fiber Ingredient(s) in Whole-Grain Pancakes with Blueberries:
2.Use this evaluation form to judge the appearance, taste/flavor, and overall acceptability of the dishes made.
Appearance / ExtremelyAttractive (5) / Moderately
Attractive (4) / Attractive
(3) / Unappetizing (2) / Unattractive (1)
Group A / / / / / / / / / /
Group B / / / / / / / / / /
Group C / / / / / / / / / /
Group D / / / / / / / / / /
Group E / / / / / / / / / /
Group F / / / / / / / / / /
Taste/Flavor / Excellent Taste / Tasty/Flavorful / Acceptable
Taste/Flavor / Could Be More Flavorful / Taste Did Not Appeal to Me
Group A / / / / / / / / / /
Group B / / / / / / / / / /
Group C / / / / / / / / / /
Group D / / / / / / / / / /
Group E / / / / / / / / / /
Group F / / / / / / / / / /
Overall Acceptability / Extremely
Acceptable / Moderately
Acceptable / Acceptable / Moderately
Acceptable / Unacceptable
Group A / / / / / / / / / /
Group B / / / / / / / / / /
Group C / / / / / / / / / /
Group D / / / / / / / / / /
Group E / / / / / / / / / /
Group F / / / / / / / / / /
Overall Ratings:
Group A (Pilaf) _____ Comments: ______
Group B (Soup) _____ Comments: ______
Group C (Chili) _____ Comments: ______
Group D (Muffins) _____ Comments: ______
Group E (Pasta) _____ Comments: ______
Group F (Pancakes)_____ Comments: ______
WORKSHEETS
WORKSHEET 3-1
SuperTracker: Examine Your Carbohydrate, Sugar, & Fiber Intake
To complete this worksheet, you need to have completed steps 1 and 2 of Worksheet 2-4. This is where you entered in all the food and beverages you consumed for one day into SuperTracker.
Visit the ChooseMyPlate website. Click on “SuperTracker” in the left-hand column, then log in. Now click on “My Reports,” then click on “Nutrients Report.” Enter in the date you used when you entered your food and beverages, and click on “Create Report.” Print this page out to hand in, and use it (along with the “Food Groups and Calories Report” you printed for Worksheet 2-4), to answer the following questions.
1.What percentage of your total kcalories were from carbohydrates?
2.Is your percentage from #1 within the Acceptable Macronutrient Distribution Range of 45 to 65 percent of total kcalories? If not, were you above or below the range? What foods do you eat, or not eat, that you think contribute to your high or low percentage of kcalories from carbohydrates?
3.Using the “Food Groups and Calories Report” from SuperTracker, how many kcalories from added sugars did you eat? Convert the number of kcalories from added sugars to grams of sugar as follows. Keep in mind that 1 gram of sugar contains 4 kcalories.
Example: If you ate 350 kcalories from added sugars, divide 350 by 4 to get the number of grams of sugar: 350 4 = 88 grams of sugar.
4.The American Heart Association (2009) recommends limiting your intake of added sugars to no more than 100 kcalories/day (about 6 teaspoons or 24 grams of sugar) for women and no more than 140 kcalories/day (about 9 teaspoons or 36 grams of sugar) for men. How does your sugar intake compare to the American Heart Association guidelines?
5.If your sugar intake was higher than recommended, identify three high-sugar foods you ate and suggest a lower-in-sugar alternative for each of the high sugar foods. To see which foods you ate were high in sugar, use the “Food Details Report” on SuperTracker. To get this report, click on “Select All” under “Food Groups & Oils,” then click on “Added Sugars” under “Limits.”
6.What was your daily fiber intake and how does it compare to your target?
7.You should eat 14 grams of fiber for each 1,000 kcalories you eat. If you eat 1,500 kcalories; therefore, you should take in 21 grams of fiber, as calculated below.
1.5 14 grams = 21 grams
8.Calculate how many grams of fiber you should eat in one day based on your number of kcalories eaten.
9.If your fiber intake was lower than recommended, list three low-fiber foods you ate and suggest a higher fiber alternative for each of these foods. To see which foods you ate were low in fiber, use the “Food Details Report” on SuperTracker. To use this report, click on “Select All” under “Food Groups & Oils,” then click on “Dietary Fiber” under “Nutrients.”
WORKSHEET 3-2
Carbohydrate Basics
Directions: Below is a list of 15 foods. If the food, such as hamburger, is a good source of sugar, put a checkmark in the “Sugar” column. If it is a good source of starch or fiber, put the checkmark in those columns, too. Some foods won’t have any checkmarks because they are not good sources of sugar, starch, or fiber.
Food / Sugar / Starch / Fiber1.Hamburger meat, 3 ounces cooked
2.Chicken wing, 1 wing
3.Flounder, 3 ounces cooked
4.Boiled egg, 1
5.American cheese, 1 ounce
6.Sour cream, 1 tablespoon
7.White bread, 1 slice
8.Whole-wheat bread, 1 slice
9.Chocolate cake
10.Macaroni, ½ cup
11.Brown rice, ½ cup
12.Split peas, ¼ cup
13.Peanuts, ½ ounce
14.Fresh orange, 1 medium
15.Broccoli, ½ cup cooked
WORKSHEET 3-3
Carbohydrate JeopardySugars / Starches / Fibers / Foods
100 / 100 / 100 / 100
200 / 200 / 200 / 200
300 / 300 / 300 / 300
400 / 400 / 400 / 400
500 / 500 / 500 / 500
Directions: Put the word(s) asked for in the blank space.
Sugars
100The chemical name for what is called white sugar.
______
200The concentration of this sugar in your blood is important for energy and health
______
300The chemical name for milk sugar.
______
400Sugar is made from sugar beets or ______.
______
500The number of grams of sugar in a teaspoon.
______
Starches
100Starches are classified as ______carbohydrates.
______
200Starch is made of many chains of thousands of which sugar linked together?
______
300Name a starchy vegetable
______
400Grains are rich sources of starch—true or false?
______
500When heated in liquid, starch undergoes a process called ______.
______
Fibers
100Most fibers are chains of glucose that can’t be broken down by human digestive enzymes: True or false?
______
200The part of a whole grain that contains much fiber.
______
300The name of a category of fiber that is extracted from plants and then added to a wide variety of foods that includes wheat bran and vegetable gums.
______
400A diet high in fruits, vegetables, beans, and whole-grain products that contain ______fiber can lower blood cholesterol levels and yoru risk of heart disease.
______
500For every 1,000 kcal you eat, you need ____ grams of dietary fiber.
______
Foods
100The primary source of added sugars in the American diet comes from ______.
______
200Which product contains more fiber: whole-wheat bread or white bread?
______
300Which food has a higher glycemic load: kidney beans or chocolate cake?
______
400Which food is a better choice for someone who is lactose intolerant:
cottage cheese or hard cheese?
______
500Name a food high in soluble fiber, which increases satiety.
______
WORKSHEET 3-4
Comparison of Artificial Sweeteners
Prepare 4 quarts of iced tea. (To prepare 1 quart, pour 4 cups of boiling water over 4 tea bags. Brew 4 minutes. Remove tea bags and chill tea in refrigerator for 2 hours or until cold. Repeat.) In this exercise, you will add 2 teaspoons of sugar, or its equivalent, to each cup of iced tea.
1. To the first quart of iced tea, add 8 teaspoons of sugar and mix thoroughly.
2. To the second quart of iced tea, add 4 packets of Splenda (sucralose) and mix thoroughly.
3. To the third quart of iced tea, add 4 packets of Equal (aspartame) and mix thoroughly.
4. To the final quart of iced tea, add 4 packets of Sweet-One (acesulfame-K) and mix thoroughly.
Next, prepare a blind taste testing of the sweetened iced teas by assigning each quart a number (see below) and labeling the number on the iced tea quart. Before pouring samples, make sure each product is thoroughly stirred. Ask students to fill out the evaluation form below.
Evaluation of Sweetened Iced Teas
1.As you taste each iced tea sample, please check off under the most appropriate category.
Dislike VeryMuch / Dislike
Slightly / Neither Like Nor Dislike / Like Slightly / Like Very
Much
Sample #52
Sample #35
Sample #67
Sample #12
2.Do any of the samples leave any type of aftertaste? Which samples? What type of aftertaste (sweet and pleasant, metallic, artificial, etc.) does the sample leave?
3.Rank each sample from your favorite to your least favorite.
#1#2
#3
#4
4.Which sample do you think contains table sugar? ______
WORKSHEET 3-5
Baking with Artificial Sweeteners
1. Bake blueberry muffins using regular sweeteners and bake a batch using the following recipe.
Blueberry Muffins with Splenda
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
¾ teaspoon salt
½ cup light margarine, softened
1 cup SPLENDA® No Calorie Sweetener with Fiber, Granulated
¼ cup honey
2 large eggs
1 teaspoon vanilla extract
½ cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
1.Preheat oven to 400°F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
2.Sift together flour, baking powder, and salt, and set aside.
3.Beat margarine at medium speed with an electric mixer until creamy. Gradually add SPLENDA® Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
4.Spoon batter evenly into paper-lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
2. Have a taste test of the two products. Count up the number of people who prefer each product. Which is the favorite? How acceptable are the Blueberry Muffins with Splenda?
WORKSHEET ANSWER KEY
Worksheet 3-1
Answers will vary
Worksheet3-2
Food / Sugar / Starch / Fiber16.Hamburger meat, 3 ounces cooked
17.Chicken wing, 1 wing
18.Flounder, 3 ounces cooked
19.Boiled egg, 1
20.American cheese, 1 ounce
21.Sour cream, 1 tablespoon
22.White bread, 1 slice / x
23.Whole-wheat bread, 1 slice / x / x
24.Chocolate cake / x / x
25.Macaroni, ½ cup / x
26.Brown rice, ½ cup / x / x
27.Split peas, ¼ cup / x / x
28.Peanuts, ½ ounce / x
29.Fresh orange, 1 medium / x / x
30.Broccoli, ½ cup cooked / x
Worksheet3-3